Green Chile and Zucchini Quiche - Lower Fat Recipe

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Green Chile and Zucchini Quiche - Lower Fat
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Ingredients
11
Count
Nutrition
156
Calories
Total time
40
Minutes
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Ingredients:

Directions:

  1. Use a half-recipe of any whole-wheat pastry crust and spread it very thin in the tart pan.
  2. Preheat the oven to 375 degrees F. Stir 2 tablespoons of the melted butter into the cracker crumbs. Press the crumb mixture into the bottom and 1-inch up the side of a 9-inch glass pie plate. Bake the crust in the center of the preheated oven until it begins to brown, about 7 minutes. Remove the crust from the oven and reduce the oven temperature to 350 degrees F.
  3. Meanwhile, grate the zucchini, preferably using the grating attachment of a food processor. Toss the zucchini with 1/2 teaspoon salt and let drain in a colander for 10 minutes. Heat the oil in a medium skillet over high heat until hot. Reduce the heat to medium; add the onion and cook, stirring occasionally, until softened, about 5 minutes. Squeeze the zucchini well with your hands to remove excess moisture. Add the zucchini to the onion and cook over high heat for 3 minutes.
  4. Stir together the flour, the baking powder, and 1/4 teaspoon salt in a small bowl until combined. In a large bowl with an electric mixer, beat the eggs until thick and fluffy, about 3 minutes. Add the Monterey jack and cottage cheeses, the flour mixture, and remaining melted butter to the eggs and beat well. Stir in the zucchini mixture and chiles and pour the mixture into the crust. Bake the quiche in the center of the oven until the top is puffed and golden brown and a cake tester inserted in the center comes out clean, 35 to 40 minutes. Set aside at room temperature 5 minutes, cut into wedges, and serve with salsa, if desired.
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Nutrition Facts

Per ServingPer 100 g
Amount Per 1 Serving
Calories 156.24 Kcal (654 kJ)
Calories from fat 79.39 Kcal
% Daily Value*
Total Fat 8.82g 14%
Cholesterol 47.82mg 16%
Sodium 250.49mg 10%
Potassium 189.32mg 4%
Total Carbs 7.53g 3%
Sugars 2.47g 10%
Dietary Fiber 0.51g 2%
Protein 11.14g 22%
Vitamin C 12.9mg 22%
Vitamin A 0.2mg 6%
Iron 0.5mg 3%
Calcium 203.8mg 20%
Amount Per 100 g
Calories 168.4 Kcal (705 kJ)
Calories from fat 85.57 Kcal
% Daily Value*
Total Fat 9.51g 14%
Cholesterol 51.54mg 16%
Sodium 269.99mg 10%
Potassium 204.06mg 4%
Total Carbs 8.12g 3%
Sugars 2.66g 10%
Dietary Fiber 0.55g 2%
Protein 12g 22%
Vitamin C 13.9mg 22%
Vitamin A 0.2mg 6%
Iron 0.6mg 3%
Calcium 219.7mg 20%

* Percent Daily Values are based on a 2000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.
Find out how many calories should you eat.

Tastes

  • salty
  • savory
  • bitter
  • sweet
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Recipe Tags

Weightwatchers Points

  • 3.8
    Points
  • 4
    PointsPlus

Good Points

  • saturated fat free

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